Warm Up:
Run 800m or row 1000m
Mobility
Strength/Skill:
GOAT
WOD:
EMOM for 10
2 hang power snatch
CrossFit NOLA 504 |
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That's right we are OPEN! WOD at 10 am, open gym to follow until 12:30pm ish, maybe later...
Thursday Warm Up: Run 400 m or Row 500 m 2 rounds 10 pass through 10 jumping squat with 45# barbell 10 second L sit WOD: Holleyman 40 min cutoff 30 rounds 5 Wallball 20#/14# 10' target 3 Handstand Push up (or 5 regular push ups) 1 Power clean 225/135 (75%-80% 1RM) U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, KY, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel. Having trouble eating well at home?
We are going to give a shout-out to our good friend Elizabeth Fairbanks who recently became a Pre-Made Paleo local host. Pre-Made Paleo ships prepared paleo friendly meals to your local host for delivery or pick up (hint: you can pick them up at the gym!) If this is something that interests you, contact Elizableth or make an order from Pre-Made Paleo, with her as your local host. We will be placing the link in our blog sidebar for future reference. Wednesday Warm Up: 2 rounds 200m run 20 pass thrus 10 scap pushups Mobility Strength: Weighted Pushups 3x10 add 5-10lbs from last week WOD: "Helen" 3 rounds 400m Run 21 Kettlebell swings 1.5/1 pood 12 Pullups Scale to Russian Kb or banded pullups/ring rows as needed Schedule changes this week:
Wednesday: Uptown: No 6:30 pm group class, but 7:30 pm group class is still on. Olympic Lifting moved up 1 hour, to 6:30 pm Uptown. No powerlifting or active recovery Midcity: No changes Thursday: only 10 am group class at both midcity and uptown - will be a hero workout! You will be thankful you did it afterward! Friday: No AM classes, we will be in a food coma till noon :-) Tuesday Run Club 630 pm: Meet at Jefferson Playground and bring a watch! Warm Up: Row 500 20 banded good mornings 10 roll ups Strength: Back Squat ADV: Using 90 percent of 1 RM 5-3-1+ @75/85/95% BEG: 3x5 @5-10lbs heavier than last week WOD: 20 min AMRAP 10 pullups (ADV CTB) Run 200 10 UB Wallballs 20/14lb REST 1:1 In less than 3 weeks we will be hosting our first intragym competition: WOD War I
If you do not have a team for WOD Wars, but want to compete, please sign up on MindBody. In the comments section please note that you do not have a team, if you are competing RX or scaled and one of our coaches will assign you to a team. If you have any questions, please post to comments or ask your coaches Monday Update your address on your Mindbody account, your coaches will be caroling in your neighborhood soon! No seriously, click here and check your address, it will take 45 seconds. Warm Up: Run 400m 10 scap activators Mobility Strength/Skill: 3 x 5 pull-up negatives (scale to banded as needed) WOD: 6 Rounds for time (alternating with a partner - 3 each) 15 Russian KBS (pick weight that both can do unbroken) 15 burpees 35 double unders One your fellow members, Bill, is helping with a fundraiser for Hurricane Sandy victims, details are below:
HURRICANE SANDY BENEFIT CONCERT TO BE HELD IN NEW ORLEANS Benefit Featuring Local Musicians to Raise Funds for New Jersey & New York Victims New Orleans, Louisiana (November 15, 2012) – A New Orleans Hurricane Sandy Benefit Concert will be held this Tuesday, November 20, 2012 at The Howlin’ Wolf of New Orleans at 907 South Peters Street. The fundraiser will feature local musicians such as Eric Lindell, The Radiators’ Camile Baudoin and Friends, Hot 8 Brass Band, Katey Red, DJ Lefty and the Lonely Lonely Knights, Johnny Dilks and the Highway Kind, on the main stage, and many more in the Den. Tickets will be available at the door for $20 each, with doors opening at 7 p.m. and event starting at 8 p.m. A ticket will include live music, food (while it lasts) from Atchafalaya Restaurant, Martinique Bistro, Jacques-Imos, Le Petite Grocery and Boucherie, a silent auction, a bake sale, and the opportunity to purchase raffle tickets for prizes. Positive Vibrations Foundation, a local non-profit created to encourage community through the development and preservation of the arts, music, culture, and heritage, has graciously teamed up with us to help sponsor the event, accept donations and distribute proceeds between the American Red Cross Hurricane Sandy Relief Fund and New Jersey / New York area non-profits accepting immediate donations. The Benefit is seeking donations to sponsor the musicians’ performances, as well as in-kind donations for raffle prizes. Those who are interested in donating for either should contact Monique Pyle at Monique.pyle@gmail.com or (201) 681-5250. Hurricane Sandy devastated parts of the New Jersey and New York coast lines on October 29, 2012 displacing thousands of families temporarily. This Benefit Concert is being coordinated by Monique Pyle, a New Orleans resident originally from New York and New Jersey. Saturday Team WOD
Warm Up Run 400 or Row 500 3 rounds of 10 pass throughs 10 overhead squats 30 second sampson stretch per side 5 burpees Partner WOD, alternate rounds for 6 total (3 each) 7 over box jumps 20 wall balls 7 over box jumps 10 burpees
Download our Holiday Resource Guide! It will help you stay on track this holiday season!
Also, please update your mailing address on MindBody! Friday Warm Up: 800m run or 1000m row Mobility Strength/Skill: GOAT WOD: Interval "Helen" 3 Rounds 400m run 21 KB swing 12 pull-ups Rest 2 min |
Contact UsCrossFit NOLA
8422 Burthe St New Orleans, LA 70118 CrossFit NOLA 504 540 N. Cortez St New Orleans, LA 70119 info@crossfitnola.com 504-861-0610 (call or text) Next Fundamentals ClassesInterested in joining the gym?
New to CrossFit? Next fundamentals course will start on Tuesday August 20th at 6:30 am at 540 N Cortez or at 7:30 pm at 8422 Burthe St (both sessions run T, Th). Sign up here! More info here Space is limited! (if you wait until the last day, you might not get in) Head CoachesLiz Carrier CrossFit NOLA 504
We are a CrossFit Affiliate in Mid-City! Stop by and check us out! Sites We VisitHollywood Livestock, Next delivery date Julyy 31st
CrossFit NOLA Pre-Made Paleo GORUCK Challenge Marks Daily Apple CrossFit OPT Louisiana Philharmonic CrossFit Endurance Mobility WOD Beyond the Whiteboard Gary Taubes's Blog Whole 9 Archives
August 2013
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